Decoding the Workout and Diet Plan of Virat Kohli with Top 8 Secrets to his Fitness

diet plan of virat kohli

If there is one Cricketer the World is looking at after Bradman and Tendulkar then it is definitely Virat Kohli and there is no second thought about it. The Delhi boy from captaining the World Cup-winning U-19 team to leading India in all the three formats is getting closer to an incredible feat and he seems to be truly unstoppable. Being a leading man, Virat is incredibly brutal when it comes to hitting a six or defending a score on board and truly inspiring when it comes to health and fitness. With a perfectly toned physique and wrapped tight abs, Kohli has managed to hit all the right notes to become the true sportsman of the generation. Let us take an inspiration and a lesson or two from Fitness Routine and Diet Plan of Virat Kohli on today’s read.

Diet Plan of Virat Kohli

Recommended: That One Over Made Kohli a Superstar


An Incident that Changed Virat’s Attitude towards Fitness

Today’s Virat in his toned and wrapped tight body was not the same a few years ago. Kohli was not at all a fitness freak and he never perceived fitness as a serious element of sports. However, an incident that happened with coach Duncan Fletcher changed his attitude towards fitness. On a casual chat with the former coach of Indian cricket team, Virat got prompted to take things seriously and to never compromise on fitness.

workout plan of virat kohli

Speaking in one of his interviews, Virat said, “Duncan told me that he feels cricket is the most unprofessional of professional sports.”

He further added,


“You can have the skill but do not think you need to train as much as a tennis player. But I realized if you want to stay on top playing three formats in this day and age, you need a routine. You need a set pattern of your training, the way you eat, how healthy and fit you need to be. Being fitter made me mentally stronger. It was like a direct connection.”

Diet Plan of Virat Kohli

Like everyone out there, Virat had to face a hard time when he had to quit his favorite butter chicken and thereafter, a new kind of struggle came in his life.

“For the first two months, I felt I wanted to eat the bed sheet when I went to sleep because I was so hungry. I was craving taste. I was craving delicious food. But then I saw the results. I felt quick around the field. I would wake up in morning and feel like I had energy.”

virat kohli fitness secrets

Virat Kohli’s Top 8 Secrets to Fitness

Let’s take a quick look at Kohli’s secrets to Fitness.

1. Exercise daily and do not compromise to miss it. Take out some time to keep your body active so that it gets aligned to a detailed process. Kohli works out for at least two hours, five days a week.


2. Virat gives importance to Cooked Home food. It is good for health as it doesn’t contain any preservatives or fat. Home food will help you a lot in your fitness process and will never hamper your motive.

3. Avoid eating Junk food but it doesn’t mean that you have to stop it completely. It is better if you have a control over it than Junk food having its control on you. Everything is good when it is limited and finite.

4. When hungry, Virat goes for a handful of nuts or a healthy sandwich instead of going for a Burger. Possibly, it is better if you have organic and healthier stuff in your diet.


5. Dieting has become a fashion now however too much of it is not advisable. If you are dieting then there must be a cheat day in a week or a month. Do not take it as an opportunity and gulp everything possible. Take small quantities and enjoy it slowly.

6. Keep your Dinner Lite. Keep it simple with Soups, Salads, and Fruits.

7. You should have a control on your diet. Go and try out different delicacies but be aware of it. Having a set diet plan is of no use when you do not know the importance of it.

8. Focus on Stamina than on losing weight. Put efforts to reduce the immunity of your body and to build the body stamina.


Strictly Avoid Smoking, Drinking, and Indiscipline.

Workout Routine and Diet Plan of Virat Kohli

Now, let’s get into details and take a comprehensive look at Work routine and Diet plan of Virat Kohli.

Diet Plan of Virat Kohli

Virat at Gym

‘I’m very possessive about what I eat and how I train.” – Virat Kohli.

Kohli always finds time for workout activities. When at home, he goes to gym five days a week and sweat for at least for two hours. Kohli never takes a chance to miss out his workout even when he is on tour. The simple formula here is, “Eat, Sleep, Train, Repeat.” and Virat seems to be an ardent follower of it.

In one of his interviews, he said,


“During the season it’s about an hour and a half. It also depends on your metabolism. If my metabolism was like Hardik Pandya or Shikhar Dhawan or like KL Rahul… they all have a lean physique. It’s not the same for me. If my diet is not controlled, all the hard work and training will go for a toss. Like in my much younger days, I didn’t have a jawline. You can’t find it. – I tried finding it with my hand even then I couldn’t.”

workout plan of virat kohli

Virat’s Workout Plan

To keep it simple, the workout plan of Virat is a combo of weights and cardio exercises. Talking about weightlifting, Virat mentions the former fitness coach of Indian Cricket team, Shankar Basu, and says,

“Basu introduced me to weight-lifting, and that has made me realize what actually one needs to do. It’s a thing that one needs to get a knowledge of. I don’t do upper body. I only work on my legs for explosive power. He makes me do a crazy number of squats, close to a 100 in a session.”

Diet Plan of Virat Kohli

Tech-Savvy Workout

Today, we have gadgets and technology which helps us to track and maintain our plans and diet. Virat Kohli also keeps adding gadgets and high-tech products to enhance his workout routine.

Diet Plan of Virat Kohli

High- Altitude Mask – It is an elevation mask which helps in improving one’s workout efficiency. The mask also conditions the lungs which help Virat to work harder and improve his stamina and energy levels.

Technoshaper – This is another equipment used by Virat in his workout process. This is an ideal thing which helps a sportsman working on his/her abdominals. It superbly works around the abdominal area and in turn helps in fat loss.

Diet Plan of Virat Kohli

Kohli’s Breakfast, Lunch, Dinner and Cheat meal

In a chit-chat on the show ‘Breakfast with Champions,’ Virat spoke about his breakfast, lunch, dinner, and cheat meal.

“My breakfast is simple and is set. I eat an omelet, three egg whites, and one whole egg. Spinach with black pepper & cheese is love and some smoke salmon will add. If it is available then I eat papaya or dragon fruit with a piece or two watermelons. I prefer cheese for good fats and never forget to carry my own nut butter. I get gluten-free bread from the hotels and finally drink a good cup of green tea with lemon. I prefer to drink 3-4 cups of that.”

Diet Plan of Virat Kohli

Lunch and Dinner are all about Grilled Chicken and Fish.

Speaking of Cheat meal, Virat said,

“Fresh Bhaturas where you pop a hole with your finger. Along with some onions, mint chutney, carrot pickle & some chili pickle.”

Diet Plan of Virat Kohli

He adds,

“People also suggest you shouldn’t make your body totally alien to this (junk) kind of food. Once you have a craving, it has a very bad effect on you so I try to have those ‘cheat’ days in between, but I don’t go overboard. The very next day, I make sure I burn that off.”

virat kohli fitness secrets

We’ve got the full episode of ‘Breakfast with Champions’ for you. You can watch it here.

Workout and Diet Plan of Virat Kohli

Alas! Now you know the secret behind Virat Kohli’s fitness and that hot-smoking well-toned body. Hope you found this piece of content helpful and inspiring. We have taken our lessons, did you?

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